10.30.2014

The challenge of leadership is to be strong, but not rude; be kind, but not weak; be bold, but not bully; be thoughtful, but not lazy; be humble, but not timid; be proud, but not arrogant; have humor, but without folly.

10.28.2014

Start with one rep of each movement on the first minute, then add one rep every minute thereafter.

Example:
Minute One: 1 Burpee, 1 KBS

Minute Two: 2 Burpees, 2 KBS

Minute Three: 3 Burpees, 3 KBS

Minute Four: 4 Burpees, 4 KBS etc ...

Continue as long as you can adding one rep to each movement until you "miss" - until you can no longer complete all the reps within one minute. At that point you re-start on the next minute, beginning at one rep of each exercise and adding up again. Your total number of reps (for all 30 minutes) is your final score for this WOD.

Community Notes:
Join us for COSTUME day on "Halloween" Friday 10/31, best costume wins some KoP Gear.

THE WOLVERINE (our house WOD) will be happening on Saturday 11/1...Get your name on the board.

10.26.2014

Nothing makes us more proud of our athletes then seeing them reach goals. We love the pride they take when they get on the leaderboard. Congratulations Rachel!
Take 20 Minutes to get to a 2 RM Hang Squat Clean

One partner Rows 250M while the other does Goblet Squats (35/55#). Athletes will rotate when "Athlete A" comes off the rower. The total score of the team will be Max number of Goblet Squats completed in 10 Minutes.

Quote:
There is simply no substitute for hard work when it comes to achieving success.
-Heather Bresch

Our NEW Sweatshirts have arrived, $55 look for them in the store next week!

Friday, 10/31 - Costume Day - Best Costume gets some FREE gear from the KoP Store.

Saturday, 11/1- The Wolverine - Come try your luck at our "house" WOD and get your name on the board under the Red wolverine t-shirt at the gym. For all you endurance (and AB) junkies this is the WOD to come to!

Tuesday, 11/4 - We are ADDING A CLASS, 7am CrossFit W.O.D. with Coach Paul. That means we now have 7am options M-F! Mon,Tue, Thu, Fri WOD and Wed Open Strength (runs 6:30-8am, come at any time during the session to work on lifts, accessories, skills or strength programs!)

What is the WOLVERINE anyway??

6 Rounds for time of:

10 Clean and Jerks 135#/95#

20 Pull-ups

100 Sit-ups

1 Lyons Loop Run (approx 600M)

or the...

THE WOLVERINE CUB:

4 Rounds for time of:

10 Clean and Jerks 95#/65#

20 Pull-ups

50 Sit-ups

400M RunIf you aren't already a member of our FB community page make sure to sign up today, we communicate a lot of events, videos, recipes and general "fun" photos through this vehicle. https://www.facebook.com/groups/crossfitkopers

...to Kim G. and Steve on the birth of Hannah Kathryn, she was born today weighing in at 5 pounds, 4 ounces length 19.5"---Mom and baby are doing well, Kim CrossFitted throughout her entire pregnancy. Join us in welcoming the latest baby to the CFKoP Community! Congratulations.

Do you have an awesome idea for a T-shirt? Been thinking about that slogan or quote that you'd love to rock?

Submit your idea (no need to draw or draft a graphic -just describe it) for the next CrossFit KOP or Bridgeport Barbell Club T-shirt to crossfitkop@gmail.com or "post to comments" by Friday, October 24th.

One submission per person. If your idea gets printed you will get a free shirt!

10.17.2014

CrossFit King of Prussia will be CLOSED today for ALL classes and resume our regular schedule tomorrow, Sunday October, 19th. We are hosting SuperFit Philadelphia for the second year in a running, please come out to spectate and cheer on our athletes and those joining us from across the Tri-state area!

If you want to get your WOD in, you can go to CrossFit Harmony at 9:00AM for the daily WOD. This is FREE for KoP members.

CROSSFIT KOP CONTACT INFORMATION

Disclaimer

The thoughts and ideas expressed on this blog and the comments are just that (thoughts and ideas to spur conversation, debate and community). CrossFit KoP and the Coaches associated with it provide information that is of general nature and is provided for educational purposes only. None of the information or services provided by CrossFit King of Prussia is to be taken as medical or other health advice pertaining to any specific health or medical condition that maybe had. The information and services provided by are not a diagnosis, treatment plan, or recommendation for a particular course of action regarding health and is not intended to provide specific medical advice.

Hits

World Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.-Greg Glassman